Laura Van Antwerp tried Dry January for the first time 11 years ago. Like many who participated in it Month-long Calm ChallengeHe enjoyed immediate benefits: he slept better, went to the gym more often and saved money.
But as February rolled around, Ms. Van Antwerp felt excited — “maybe over-excited,” she admitted — to drink again. He would be traveling to Southeast Asia for a six-week trip, and he envisioned sipping a glass of wine in Bangkok as he stepped off the plane.
“I couldn’t even wait that long,” Ms Van Antwerp, 40, said. “I ended up drinking at the airport and got very drunk out of the gate.”
While people like Ms. Van Antwerp tend to put thought and effort into planning a month of sobriety (and slogging through it), they don’t necessarily consider the off-ramp — and what they want to take away from the experience. “It’s one of the most important parts of the month,” says Jillian Tietz, host of the “Sober Powered” podcast, “and something that a lot of people don’t think about much.”
but Research suggests People who take part in Dry January are more concerned about their drinking habits during the rest of the year than those who don’t. So we talked to several addiction experts and sober influencers about how to get through the month. Embrace conscious drinking in the future.
Please reflect on your experience.
At its core, Dry January is about gathering information about your relationship with alcohol, says Joseph Schacht, an associate professor of psychology at the University of Colorado School of Medicine who studies treatments for alcohol and addiction disorders.
“I always encourage people to really check in with their bodies any time they’re abstinent or cutting down on alcohol,” says Dr. Schacht. “Does your body feel better when you don’t do it? If it does, that’s a really important signal that you should listen to.”
Ms van Antwerp, who runs the social media account Your Sober Pal, echoed the recommendation. Now sober for seven years, he admits his first break from alcohol a decade ago was a step towards a new relationship with alcohol.
“I wish I could write about how I was feeling, what I was thinking, my mood, you know, how I was navigating certain situations without alcohol,” he said. “I wish I could write more about why I reach for a drink, so I can understand myself better.”
Experts are very clear that Dry January is not a replacement for treatment Alcohol use disorder. But it can offer participants a physical and emotional reset, and there’s also evidence that most participants want to change their drinking habits after those 30 days. a research 2016 found that subjects continued to drink less than before six months after the challenge.
Even if you’re a moderate or sporadic drinker, you may find yourself asking questions like, “Did I get as busy as I imagined?” Noah Emery, assistant professor of psychology at Colorado State University, suggests specializing in substance use. Also: “What did I learn about myself along the way?”
Reflect on your accomplishments, even if you slip up, Dr. Emery said. Research suggests Dry January participants felt more confident about their ability to pursue intentional drinking choices — whether or not they were full-time abstinent.
Shake things up.
Alcohol is so embedded in our social fabric and many of our routines that drinking can become “reflexive,” Dr. Emery said.
“Dry January is an opportunity to get out of autopilot,” he added.
Stop Drinking in 2019 Think about the tendencies you associate with drinking and consider how you can change them, says Ms. Tietz.
If you’re someone who usually pours a glass of wine right after work, you might be reaching for one alcoholic Get one, or try to find one Various relaxation practices? Add it to your post-Dry January plan and stock up on non-alcoholic supplies ahead of time.
If you usually meet friends for dinner or happy hour, Ms. Tietz says, maybe go to a movie or a coffee date instead. (Bonus: mixing up how you socialize Also can help bring you closer.)
You may also want to reassess how much you drink after a dry January, as your tolerance may decrease, warns Dr. Emery. “Drinking the amount you’re used to is probably going to create a different intoxication profile than you’re used to,” he said.
So if you start drinking again in February, think about how you will change your drinking habits. Dr. Emery said to sip water between drinks, check in with yourself, make sure you have a designated driver, etc.
Set specific goals for your drinking.
Making a plan is an important part Drink more mindfully. Ask yourself: “What do I want to do with the rest of the year?” Dr. Schacht Dr. She adds that if your goal is to moderate your drinking, it’s important to name that goal and track your consumption to keep yourself accountable.
You might consider abstaining for another 30 or 60 days, Ms. Tietz recommends. “Nobody wants to hear that!” He added with a smile. But in her experience, the changes that can come with abstinence can take longer to really feel.
At 60 days without alcohol, “I actually felt like I was waking up from a dream,” Ms. Tietz said. “It was very noticeable when I could think clearly again. And that’s when I realized what alcohol was doing to my life.”
